1 / 18

Planning a Fitness Program

Planning a Fitness Program. Getting Started. Plan your exercise a week ahead of time Mark the activities and time on a calendar Set short-term goals first. Times. Start with 20 – 45 minutes Schedule time for: Warm up Workout Cool down. The Activity Triangle. Rest / Inactivity.

armande
Télécharger la présentation

Planning a Fitness Program

An Image/Link below is provided (as is) to download presentation Download Policy: Content on the Website is provided to you AS IS for your information and personal use and may not be sold / licensed / shared on other websites without getting consent from its author. Content is provided to you AS IS for your information and personal use only. Download presentation by click this link. While downloading, if for some reason you are not able to download a presentation, the publisher may have deleted the file from their server. During download, if you can't get a presentation, the file might be deleted by the publisher.

E N D

Presentation Transcript

  1. Planning a Fitness Program

  2. Getting Started • Plan your exercise a week ahead of time • Mark the activities and time on a calendar • Set short-term goals first

  3. Times • Start with 20 – 45 minutes • Schedule time for: • Warm up • Workout • Cool down

  4. The Activity Triangle Rest / Inactivity Leisure activities Flexibility and Strengty Aerobic Exercise / Recreational Lifestyle Physical Exercise

  5. Activity Triangle • Rest or inactivity • Watching TV • Playing computer games • Sitting for more than 30 minutes

  6. Activity Triangle • Leisure Activities • Golf • Bowling • Softball • Yardwork

  7. Activity Triangle • Flexibility and Strength • Stretching • Pushups • Weight Lifting

  8. Activity Triangle • Aerobic Exercise • Brisk walk • Cross country skiing • Bicycling • Swimming

  9. Activity Triangle • Recreational • Soccer • Basketball • Martial arts • Hiking

  10. Activity Triangle • Lifestyle Physical Activity • Walk the dog • Take longer routes • Use the stairs

  11. Selecting the Right Activity • Factors that affect the fitness program you use: • Where you live • Is the area flat or is it hilly? • Range of interests • What activities do you like? Plan your activities around your interests • Your level of health • Are you in good health? Do you have asthma? Are you physically able to do something?

  12. Selecting the Right Activity • Time and place • Are you a morning person? Pick a time you can exercise and stick with your goals. • Personal safety • Be aware of you surroundings • Comprehensive planning • Pick activities that address all five areas of fitness

  13. Cross-Training • Cross-training: combines various exercise routines to help work different body systems. • Change up your activities when you exercise

  14. Basics of a Exercise Program • Every exercise program follows the same basic guidelines and include the same basic parts or stages. • Overload: Working the body harder than it is normally worked. • Progression: Gradual increase in overload necessary for achieving higher levels of fitness. • Specificity: Particular exercises and activitvies improve particular.

  15. The Warm-up • Warm-up: engaging in activity that prepares the muscles for the work that is to come. • First step – raise you body temperature • Second step - stretch large muscles slowly and smoothly • Third step – perform the activity slowly for @ five minutes.

  16. The Workout • Perform the activity at its highest peak • Follow the F.I.T. program • Frequency – how often you do the activity each week. • Intensity – how hard you work at the activity during a session • Time – how much time you devote to a give session.

  17. The Cool Down • Cool-down: engaging in activity to gradually decrease activity. • Your body needs to return gradually to a less active state. • Blood will pool – or collects – in those muscles, resulting in less blood flow to the brain. • Can cause dizziness or fainting • Cool down by simply reducing your activity

  18. Monitor Your Progress • Ask yourself some questions: Do I feel better? Can I lift more? • Be realistic in your progress – take “baby steps” • Keep a journal • List your goals • Frequency, Intensity, and Time (FIT) of your workout • Resting heart rate: the number of times your heart beats in one minute when you are not active. • 72 – 84 beats a minute

More Related